CrossFit Jacked – CrossFit
Weightlifting
2 Front Squats + Thruster (20 minutes to work to a heavy complex)
Perform 2 front squats and then 1 full thruster.
Think of it as 3 front squats into a push press.
Lift begins off rack.
Metcon
Metcon (Time)
20 Minute Time Cap
500 Meter Row
then….
12-9-6:
Deadlifts 135/95
Push Press 135/95
then…
1000 Meter Row
then…
12-9-6:
Deadlifts 135/95
Push Press 135/95
then….
500 Meter Row
Stagger athletes by 3 minutes if short on rowers.
Rest as needed with one rep remaining on the deadlifts to minimize extra reps and to go big on the presses.